Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
7 Minutes
Accumulate 4 Minutes of any plank
.
CWOD
8 Minute Cap
4 Rounds
20 Alt DB Hang Snatch
40 DU’s
.
CWOD
27 Minutes
12 Minutes
30 Hang Snatch L4-(95/65)
35 Box Jumps Overs
12 Ring MU or 25 Pull Ups
In the remaining time build to a heavy Hang Snatch
.
3 Minute transition time
.
12 Minutes
20 Power Snatch L4-(135/95)
25 Box Jumps L4-(30/24)
12 Ring MU’s or 25 Pull Ups
In the remaining time build to a heavy Power Snatch